🌟 Zestwave Power Flow

Date: 15 January 2026

Duration: 45 minutes

Focus: Full-body endurance and mobility flow

Equipment: Kettlebell (bodyweight alternatives provided), mat

⚡ Wake-Up Wave Warm-Up

1. Arm circles (1 min) – Video

2. High knees (45 sec) – Video

3. Lateral lunges (30 sec/side) – Video

4. Dynamic Hip Circles (30 sec/side) – Video

5. Bear crawl (45 sec) – Video

💥 Zest Pulse Circuit

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

• Kettlebell swings (40 sec) – Video

• Push-ups (12-15 reps) – Video

• Kettlebell goblet squats (10-12 reps) – Video

• Mountain climbers (40 sec) – Video

• Kettlebell single-arm rows (10/side) – Video

🔓 Zest Peak Challenge

*This section is optional. Label it clearly as advanced.*

Instructions: 2 rounds for time | As many rounds as possible in 6 min

• Kettlebell clean + press (8/side) – Video

• Plyo lunges (10/side) – Video

• Single-leg Romanian deadlift (8/side) – Video

🚀 Flow Finisher

Format: Tabata (20 sec work, 10 sec rest, 8 rounds each)

• Burpees – Video

• Plank jacks – Video

🧘 Harmony Cool-Down

1. Standing quad stretch (30 sec/side) – Video

2. Hamstring stretch (45 sec/side) – Video

3. Child's pose (1 min) – Video

4. Thread the needle (30 sec/side) – Video

🎯 Focus & Benefits

Boosts endurance, enhances full-body coordination, improves mobility and energy flow.

💡 Pro Tip

Focus on breath to turn movement into effortless power – inhale strength, exhale limits.